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Open Gym or “Luck of the Irish”

THURSDAY, MARCH 16 2017

Happy Birthday Brittany D. and Sean Moyles!

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‘OPEN GYM’ OR…
WOD
Celebrating St. Patty’s Day early this week due to 17.4 being our priority for tomorrow.

“Luck of the Irish”
For Time:
50x KBSw 55/35
5 x Burpee
40x Goblet Squat
10x Burpee
30x KB Sn (15/Side)
15x Burpee
20x KB CL & PR (10/side) Alternating
20x Burpee
10x TGU (5/side)
25x Burpee

*One arm movements are not alternating


RX+

Posted at box.


CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY
PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!

 


NEWS & UPDATES

OPEN GYM OPTIONS FOR BALANCING OUT YOUR ABILITIES
Rebels, Thursday’s you can always work skill sheets to illuminate where weaknesses or holes exist in your training! Your coaches can help add training volume on Thursday’s as well as Saturday’s to help fill any gaps you may have! And by gaps, we mean imbalances in where you’re strong, weak and right on!  Bodyweight movements, barbell movements, running (speed/endurance), gymnastics skills….

*Ask a head coach about our “Level 1” skill sheets in our skill crates! It is a great way to ensure you are a “balanced athlete”. We consider getting out of Level basically…finally moving toward RX.  Are you there?

Here’s food for thought:  Just read an article on how to test BODY COMPOSITION…OR BODY FAT. No measuring devices needed.  The quote was:

In other words, if your body fat percentage is greater than your max number of push-ups, you have a low strength to mass ratio, which is basically a more scientific way of saying that you’re too fat. If this is the case for you, the only pie you should be eating is a big ol’ slice of humble pie.

Put your ego aside and devote yourself to improving the basics. It doesn’t matter how much you can deadlift; if you can’t do a single pull-up, you’re not strong.

Source: TIP: THE BEST BODYFAT TESTER in case you want to read the rest.

WHERE WE ARE ON SOCIAL MEDIA

Special Groups on FB

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Rebel Runners – Sunday Running Group forum
Rebels on Paleo  – Rebels interested in the Paleo Diet and Support
Rebel Girls  – Just the ladies of CrossFit Rebels hanging out!

And we even Tweet sometimes!

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@CrossFitRebels
@RebelHealth

 

 

yesterday's results

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